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Nutrition Slideshow
1. What is a Nutrient…?
- Nutrients are the essentials for the normal functioning of the
human body
Includes:
• Carbohydrates
• Proteins
• Fats and Lipids
• Vitamins
• Minerals
• Water
2. Facts about Nutrients
• So-called nonessential nutrients are those that can be
synthesized by the cell if they are absent from the food
• Essential nutrients cannot be synthesized within the cell
and must be present in the food
• In some animals, microorganisms living in the gut may
synthesize essential nutrients, which are then released into
the bloodstream
• In most living organisms, nutrients provide not only the
energy necessary for certain vital processes but also the
various materials from which all structural and functional
components can be assembled
3. • The organic nutrients are the necessary building
blocks of various cell components that certain
organisms cannot synthesize and therefore must
obtain preformed.
• These compounds include carbohydrates, protein,
and lipids.
• Other organic nutrients include the vitamins, which
are required in small amounts, because of either
the catalytic role or the regulatory role they play in
metabolism.
4. Nutrition in Animals
• Simple observation reveals that the animal kingdom is dependent on plants
for food.
• Even meat-eating, or carnivorous, animals such as the lion feed on grazing
animals and thus are indirectly dependent on the plant kingdom for their
survival.
• Omnivores are miscellaneous species whose teeth and digestive systems seem
designed to eat a relatively concentrated diet, since they have no large sac
or chamber for the fermentation of fibrous material
• Carnivores necessarily form only a small portion of the animal
kingdom, because each animal must eat a great many other animals of
equivalent size in order to maintain itself over a lifetime.
• As an evolutionary response to this problem, many leaf eaters, or
herbivores, have developed a pouch at the anterior end of the
stomach, called the rumen, that provides a space for the bacterial
fermentation of ingested leaves.
6. Functions
• Primary source of
energy
• Used in lieu of proteins
and other energy
sources
• Dietary fiber-
(essential, non-
digestable
carbohydrates)
• Calories per Gram: 4
Calories
• Ideal Percentage of
Calories from Carbs:
55%
7. Simple vs Complex Carbs
• Simple Carbohydrates:
– made of one or two sugar molecules
– fast burning
– digested quickly; provide immediate bursts of
energy
• EX: table sugar, honey, soft drinks
• Complex Carbs:
– many sugar molecules chemically bound
together
– slow burning
– digested slowly; provide long lasting, stable
energy
• EX: oatmeal, whole grain bread, cheerios
8. Glycemic Index
• Measure of how
much a carb raises
blood sugar levels
• Higher Glycemic
Index: Pure glucose
(100)
• Lower GI: Kidney
beans (<55)
• Generally, more
nutrient dense
foods are lower on
the GI scale while
empty calorie foods
are higher up
9. Glycemic Index (cont.)
• More nutrient dense
foods are lower on the
GI scale while empty
calorie foods are higher
up
• Higher GI foods are
useful in situations
when one needs instant
calories and energy
(hypoglycemia, insulin
overdoses)
10. Simple Sugars
• Consuming simple sugars
can overexert the pancreas
and lead to Type 2 diabetes
• Sugars burn fast and force
the body to overproduce
insulin or store it as fat
• Foods high in simple sugars
are often empty calories
11. Diabetes Statistics
• People who eat food with a
higher glycemic index are at a
higher risk of type 2 diabetes
– http://www.truestarhealth.com/N
otes/1202003.html#Diet-Options
• Participants on a high fiber diet
had 10% glucose levels than the
standard
– http://www.truestarhealth.com/N
otes/1202003.html#Diet-Options
15. The Controversy Between Saturated
Fat and Heart Diseases
• For the past 5 (maybe even more) decades, mankind
has been told, and has believed, that there was a link
between saturated fat and heart disease.
• In the past 6 months-a year, scientists have released
the theory that there really isn’t any relationship
between saturated fat and heart disease.
• Now in days, there is a controversy between who is
right, and who is wrong.
• Evidence has shown that there are other places on this
planet, whose main part of their diet is saturated fat
based food, and yet they don’t have that many heart
disease epidemics.
16. The Controversy Between Saturated
Fat and Heart Diseases
http://www.cuisinevegan.com/wp-
content/uploads/2010/07/clogged-
heart.jpg
http://scepticalnutritionist.com.au/w
p-content/uploads/2012/04/seven-
countries-study.jpg
17. 2 Main Fats
(Saturated &
Unsaturated)
Unsaturated Unsaturated & Saturated Saturated
•One or more double •Triglyceride •No double bonds with
bonds with carbon •Este Linkage carbon.
•Liquid at room temp •High caloric, energy •Solid at room temp
•Increases HDLs content •Increases LDLs
•Long-lasting shelf-life •Energy storage •Quickly spoiled
•Melting point is low •Melting point is high
•Recommended daily •Recommended daily
consumption is 10% consumption is 30%
18. Unsaturated &
Saturated
Trans fats are made by hydrogenating (or adding
a hydrogen) to vegetable oils, in order to make
them more solid. They are also called
“partially hydrogenated oils”. On top of
increasing LDLs like saturated fats, they also
reduce HDLs, making them more dangerous
than saturated fats.
19. A Video on the
Dangers of Fats
Click Here for
YouTube
video
21. Proteins, What They Are
• Proteins-are biochemical compounds
consisting of one or more polypeptides
typically folded into a globular or fibrous
form, facilitating a biological function.
• So Proteins are an essential thing to live, they
help to keep us alive and well.
22. What Proteins Do For The Body
• Proteins help us maintain a healthy lifestyle.
They keep us healthy and are found in meats.
• Proteins also give you a good source of other
important tings that are needed. They have
sodium's, fats, and Potassium.
23. How Much Protein Do You Need
• Our protein needs depend on our
age, size, and activity level. The standard
method used by nutritionists to estimate our
minimum daily protein requirement is to
multiply the body weight in kilograms by .8, or
weight in pounds by .37.
24. How Do You Get it
• Some of the most healthy ways to incorporate
protein into your daily diet is through the
basic fish, chicken, and meat.
• The most healthiest ways to gain protein in
regular meals is through sushi, eggs, ground
sirloin, red meat, chicken tenderloins, Pork
Chops, edamame,
26. Vitamins
Any of a group of organic compounds that are
essential for normal growth and nutrition
and are required in small quantities in the
diet because they cannot be synthesized by
the body
27. Top 5 Functions of Vitamins
1. Supplies nutrients to our body not given by
the food that we consume
2. Assures good balance of nutrients in our
body; homeostasis
3. Helps extend our age and wellness
4. Increases immune system and bone health
5. Helps memory health
28. Water Soluble VS Fat Soluble
• Water soluble is capable
of dissolving in water
• Fat soluble vitamins
requires fat to be
present in order to be
properly absorbed
– List of Fat soluble
vitamins
• Vitamin A, E, D, K
29. Why Fat soluble vitamins can lead to
excess
• Vitamins that are fat
soluble are stored in
your fat, Because of this
reason there can be an
excess of vitamins
stored in your unused
body fat that will not be
released from the body.
30. Nutrient Deficiency
• Nutrient Deficiency-
Absence or insufficiency
of some factor needed
for normal growth and
development
(www.fao.org)
31. The Complex B Vitamins
• The vitamin B-complex refers to all of
the known essential water-soluble
vitamins except for vitamin C.
• These include thiamine (vitamin B1), riboflavin
(vitamin B2), niacin (vitamin B3), pantothenic acid
(vitamin B5), pyridoxine (vitamin B6), biotin, folic acid
and the cobalamins (vitamin B12).
• (evitamins.com)
32. How many Vitamins should we take a
day?
• Up to age 50, 1,000 milligrams
(mg) a day; thereafter, 1,200
mg. If you don't get at least
three servings of dairy a day,
fill the gap with a supplement.
• Just because one person takes
a pill and they feel better that
doesn't mean that the pill was
responsible for the effect. So
no its not always the vitamin
that keeps you healthy.
34. What is a Mineral?
Minerals are macroelements. Macroelements are
elements that our bodies need in large amounts.
Some examples of minerals are calcium,
magnesium, sodium, potassium, phosphorus,
chlorine, and sulphur. Minerals are also a trace or
microelements. Microelements are elements that
our body needs in small amounts. Some examples
are iron, zinc, manganese, copper, iodine,
cobalt, nickel, fluorine, vanadium,
chromium, molybdenum, selenium,
tin, and silicon.
35. General Function of Minerals
The two general functions of minerals are
building and regulating. These functions
affect the skeleton and soft tissue. Minerals
help your body’s heartbeat, prevent blood
clots, control your body fluids, nerve
response, and the flow of oxygen from the
lungs to your tissue. Minerals also help your
short term memory.
36. Five Main Functions of
Minerals
• Catalysts for many biological reactions within the
body (function)
• muscle response
• the transmission of messages through the nervous
system
• the production of hormones
• digestion, and the utilization of
nutrients in foods
37. Minerals vs. Vitamins
Both are needed to maintain a healthy body
Vitamins release energy from food, developing red blood cells, blood clotting, maintain
healthy skin/eye/hair
Minerals help in bone and tooth formation, blood coagulation, muscle
contraction, keeping acid-alkaline balance in blood
Minerals are NOT vulnerable to heat, chemicals reactions, sunlight- indestructible
Vitamins ARE vulnerable
Vitamins can be divided into water soluble stored in the body) and fat-soluble (dissolved in
the body’s fat cells and gets stored)
Minerals can be macro minerals (need large amounts by the body) and trace minerals
(only need in small qualities)
What’s a trace mineral?
Any element that is required in minutes quantities or physiological functioning
38. What Foods Have Minerals?
Look for colorful foods! Like deep red or greens!
Fruits and vegetables provide our bodies with
minerals and vitamins
-they are also found in nuts, protein
43. Insoluble vs Soluble
• Soluble fibers attract water and form a gel,
which slows down digestion
– Sources of soluble fiber: oatmeal, oat cereal, lentils,
apples, oranges, pears, oat bran, strawberries, nuts,
flaxseeds, beans, dried peas, blueberries, psyllium,
cucumbers, celery, and carrots
• Insoluble fibers are considered gut-healthy fiber
because they have a laxative effect and add bulk
to the diet, helping prevent constipation
– Sources of insoluble fiber: whole wheat, whole
grains, wheat bran, corn bran, seeds, nuts, barley,
couscous, brown rice, bulgur, zucchini, celery,
broccoli, cabbage, onions, tomatoes, carrots,
cucumbers, green beans, dark leafy vegetables,
raisins, grapes, fruit, and root vegetable skins
44. Stats
• The average American consumes about 15
grams of fiber per day
• A diet high in fiber, particularly breakfast
cereals, can reduce a woman’s risk of
developing coronary heart disease by up to
23%
45. Water
Non-Caloric (0 Cal per gram)
Major Function: Essential to life.
– Regulate body temperature
– Transports Nutrients
– Shock Absorption
Your body is Mostly Water!
(40-60% of body weight)
Sources- Anything in diet counts
Juices, Veggies, Fruit, etc.
(Except Diuretics-things that make you
urininat(caffeine=coffee/pop)
46. How Much Water Do You Need?
There are a LOT of formulas…a lot
are good but the best way to know
you’re hydrated is to check your
urine.
IT SHOULD BE….
CLEAR (Close to water)
AND
COPIOUS (Urinating a lot)
47. Water…..
You can only live for about 3-4 Days with no
Water…
• 75% of Americans are chronically
dehydrated.
• In 37% of Americans, the thirst mechanism
is so weak that it is mistaken for hunger.
• Even MILD dehydration will slow down
one's metabolism as 3%.
• One glass of water will shut down midnight
hunger pangs for almost 100% of the
dieters studied in a University of
Washington study.
• Lack of water, the #1 trigger of daytime
fatigue.
• By the time a person feels thirsty, his or her
body has lost over 1 percent of its total
water amount.
